10% Happier with Dan Harris

What does success look like? A neuroscientist wants you to question your cognitive scripts. 
Anne-Laure Le Cunff conducts research into the neuroscience of learning and curiosity at King's College London, and also runs Ness Labs. She is the author of Tiny Experiments: How to Live Freely in a Goal-Obsessed World.
 In this episode we talk about:
Her critique on our cultural obsession with "finding your purpose"
The value of knowing your "cognitive scripts"
Practical tools to live a more purposeful, curious, and fulfilled life
Her mini-protocol for experimentation (based on the scientific method)
Mindful productivity — and how it builds on moving us into an experimental mindset 
Whether procrastination is actually the enemy? And tools to work with it.
The upside of making space for your imperfections 
Tips for navigating uncertainty 
Why you want to avoid having too many experiments at the same time
The main difference between a habit and an experiment
How to learn alongside with other people — and why this matters 
Collective "flow" states 
Tips for community building
And this question: is legacy important?
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A short, gentle body scan meditation from Bart van Melik, our Teacher of the Month for January.
This isn't about fixing anything or achieving some special state. It's about finding one small place in your body that feels okay—not great, just okay—and seeing what happens when you meet that experience with a little bit of kindness.
Bart is a meditation teacher and psychotherapist who has trained in Insight Meditation and Buddhist psychology. He's worked extensively in clinical settings with people dealing with stress, anxiety, and harsh self-talk. He's the guiding teacher for the Community Meditation Center in New York City.
Check out more meditations from Bart throughout January in the 10% with Dan Harris app.
Related episodes:
Buddhist Strategies for Protecting Yourself from Everyday Chaos | Bart van Melik
 
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Plus, much more from the famed late-night TV show host.
Seth Meyers is the host of Late Night with Seth Meyers. Before that, he was a cast member on Saturday Night Live for 13 seasons. In recent years he has released two standup specials: Lobby Baby, on Netflix and Dad Man Walking, on HBO. He wrote a children's book called, I'm Not Scared, You're Scared. And he co-hosts two podcasts, Family Trips with the Meyers Brothers and The Lonely Island and Seth Meyers Podcast.
In this episode we talk about:
How Seth maintains sanity while hosting a late-night show amid the firehose of news
Joy and humor as resilience
His early struggles with self-doubt 
How raising children is potentially harder than hosting a late night TV show
The upside of anxiety
The art of listening
Friendship, loyalty, and the emotional sustenance of creative partnerships.

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A deep dive on Ayurveda, a sophisticated system for health that's been refined over millennia.
Nidhi Bhanshali Pandya is a renowned NAMA-certified Ayurvedic Doctor, the bestselling author of Your Body Already Knows (2025), and international speaker/educator known for her modern approach to women's health and longevity.
In this episode we talk about:
What Ayurveda actually is beyond TikTok trends 
How ancient Ayurvedic principles align with (and differ from) modern medicine
 How to brace yourself in the face of an imbalanced ecosystem
The human tragedy of overoptimization
The value of awe, fascination, and pattern-seeing as more effective than discipline or force
 The three codes of life
The framework to come back into our own intelligence in the kindest way 
How modern life (especially electricity) disrupted our biological rhythm and created chronic imbalance
The concept of balance and the Buddhist middle path as echoed in Ayurvedic texts
The "inner climate" framework 
Practical tools for sleep, including concrete daily practices to offset "imbalances"
The concept of agni (digestive fire) and how to support it
A three tiered toolkit for self-regulation
The perils of jumping into change
Why cold drinks and excessive water can disrupt digestion
Radical acceptance and gratitude
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A toolkit for bringing more movement into your life.
 
Katy Bowman is a biomechanist who runs a movement education company, called Nutritious Movement. She's the author of 11 books, and her most recent is I Know I Should Exercise, But...: 44 Reasons We Don't Move and How to Get Over Them.



In this episode we talk about:
What a biomechanist does 
What Katy means by "movement as nutrition" 
How to determine your "movement diet"
The distinction between movement and exercise 
Why people don't exercise
Strategies for consistency 
The role of values and attention
How to move if you don't like sweating 
How to find time to move 
The technique of "stacking your life"
Overcoming embarrassment and shame related to movement 
Strengthening your "so what" muscle
Getting comfortable with discomfort
What to do when you're addicted to your screen
And much more

Additional Resources:

Katy's Substack
 
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